Comparing Nutrients in 5 ounces Broccoli VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	1.66% 48kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	5.85% 5.67g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	59.3% 77g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.33% 0.96g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	NA	38g per day for Men 19-50 years
Protein	7.14% 4g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	34.8% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	33.7% 135μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13% 1.03mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.4% 94mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	35.5% 533mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Raw Broccoli has 2.1 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 5.8 times more Vitamin B1, 2.9 times more Vitamin B2, 6.1 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Raw Broccoli has 2.4 times more Potassium and 2.9 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 2.5 times more Calcium, 2.8 times more Copper, 4.6 times more Iron, 2 times more Manganese, 1.6 times more Phosphorus, 11.4 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.6 times more Omega 3 than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 8.6 times more Energy, 10.8 times more Fat, 7.8 times more Saturated Fat, 15.9 times more Omega 6, 8.2 times more Carbohydrate and 3.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.